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  • Writer's pictureLionel Pannunzio PT / SCS

Simple Hip and Knee Strengthening using Bands

Today I will demonstrate a good routine of exercises to do at home or while traveling to strengthen your hip and knees.

🎥 Bulgarian Split Squat Clamshell

Very important exercise for running without pain because it resembles the running position. You will feel the burning of the hip muscles on both legs, the one moving due to the band resistance and the one on the ground because of the stabilization demands of this exercise on the standing leg.

Recommended 3 sets of 8-10 repetitions, slow pace .

🎥 Hip Flexor March

The hip flexor is a very important muscle group usually neglected by many athletes or always blamed for being too tight. Reality is, the hip flexor plays an important role in running and sprinting especially. It is also a hip and lumbar stabilizer.

This video shows a simple way to tap into the hip flexor musculature using bands.

Pay attention not reaching too “high” and staying below 70-80 degrees of flexion to avoid unnecessary compression in the front of the hip.

Recommended 3 sets of 8-10 repetitions , use a band that allows you a smooth movement.

🎥 Planks and Clams

This is a good entry-level exercise to tap into the side of the hip muscles and core.

It combines a plank-on-knees with the clam exercise to further activate and challenge both hips.

Go from a slightly hip flexion at the bottom of the movement to full hip extension.

Be sure you don’t collapse at the top of the plank while doing the clam movement.

Recommended 3 sets of 10 repetitions , slow pace holding the stretch at the end of the range for a few seconds , multiple times a day ( like 5-6 times a day).

🎥 Bridges with bands

Another important exercise for healthy hips is the Bridge. In this variation we use the band to externally rotate the hip before bridging for further activation of the gluteal muscles.

Be sure you push with your feet on the ground to elevate your back and not from your lower back or mid back.

Recommended 3 sets of 8-10 repetitions , slow pace , feeling the burning in the glutes.

🎥 Squat with bands


Being able to squat deep and with proper technique is mandatory for optimal running and sprinting.

Adding a band to the squat reinforces the athlete to use the gluteal muscles by externally rotating the hip before descending into the squat

Be sure you push with your feet on the ground to return to the standing position and not with your back.

Recommended 3 sets of 8-10 repetitions , slow pace , feeling the burning in the glutes.

Lionel Pannunzio is a Physical Therapist Certified in Sports Injuries.

With more than 20 years of experience helping athletes return to their sports after an injury.

He is the Owner of White Bay Sports Physical Therapy and Fitness, conveniently located  in the beautiful City of Weston, where he treats Soccer Player, Runners and Athletes of all ages

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where you will receive information about your condition and other services we offer, always with the idea of keeping you healthy and fit to enjoy your favorite sport.

Lionel Pannunzio

Physical Therapist

Board-Certified Sports Specialist

Owner of White Bay Physical Therapy

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